Beautiful Women, Strong Thick Legs, Always In Fashion

If you ever want to breed the seeds of rebellion in virtually any structure, take the position of telling people what they should like and what should be the norms and standards in artistic taste.

Not wise.

In terms of what a woman’s legs should look like, there are some who will always preach that thin with no cellulite (in Texas we call it butter) should be housed there.

Sometimes that makes sense but not all of the time.

At times, a little butter makes for a very tasty meal behind FDA closed doors.

We praise the thickness in women’s legs and sometimes it can be in the form of feminine muscle or just plain, well, beautiful thickness.

And by the way, no sport is safe.

We love it in the gymnasts.,, photo via tonyyy – DeviantArt

We’re crazy about it in everyday girls.,, via

On curvy models they are supposed to have some butter. That is a minimum daily requirement.,, photo via

We even love it on actresses. With them we’re always hoping for at least one scene on the beach.

Farah Naaz commonly credited as Farah is a leading Bollywood actress of the mid 1980s and early 1990s. She is the elder sister of Tabu (actress).

Farha made her debut in “Faasle” in 1985 under the Yash Chopra films banner. She was one of the prominent actresses in Bollywood in the late eighties and early nineties.

She retired from acting in 1996 though she later did some television serials. She worked with almost all of the top actors of her time, including Rajesh Khanna, Rishi Kapoor, Sanjay Dutt, Sunny Deol, Anil Kapoor, Jackie Shroff, Mithun, Govinda, Aditya Pancholi and Aamir Khan.

That is one fantastic resume and those actors were very fortunate to work with her. We bet there was a lot of quick peeks when Farah wasn’t looking.

We’re glad we can fully look at her now.

Did we mention we love thick legs on a Fitness Girl? Okay, we’ll rephrase that. The Fitness Girls would call it strong legs.

When it comes to a gorgeous babe like Ailis Garcia, we can live with that.,, photo credit

We like her anthem, style and message.

Let’s put on our best Sunday clothes and go to her place of worship at the entrancing site

There she is, ready to spread the word and we are listening. “Strong is the new skinny!  Skinny is out and fit is in.  For too long, generations of women have obsessed about being skinny.  It’s all around us…skinny menus, skinny water, skinny lattes and skinny marketing.  The truth is that skinny isn’t necessarily healthy.  More often than not, many women say that they want to be skinny and focus too much on their weight, spending hours a week on a cardio machine and eating lettuce to fit into those skinny jeans.  Being healthy is not about being skinny, but instead about a lifestyle.

Enter: The Strong Movement™.  This is a movement for healthy body images where women can feel confident about their bodies and consequently about themselves.  The aim is to shift the focus from skinny and unhealthy to strong, toned, lean and sexy through a combination of a clean diet, proper weight and strength training and cardio.  A common myth is that weight lifting “bulks you up” and “gets you big.”  No and no…you will not turn into the hulk unless you are injecting testosterone into your body and taking steroids!  Weight lifting is essential to build strength, tone up and lean out along with a balanced diet.  And here’s a little secret: it actually burns more fat than just cardio alone!

I get it.  The weight room can be a very intimidating place.  It’s filled with a lot of testosterone and heavy weights.  It can be extremely daunting walking around the room aimlessly without a plan.  I find it rare to see a girl lifting next to me or working in and out of sets with guys in the weight room.  There are lots of places you can train (with weights) if you really don’t want to step foot in there—your home, outside, at the park, at the beach, etc.  However, there really is no difference, other than the amount of weight, between the way guys and girls train to build muscle.  A bicep curl is a bicep curl and a deadlift is a deadlift.

Why should girls train any differently than men, if the ultimate goal is a toned, healthy body?!  Put the myths to rest because we have a lot of sweating to do.  The Strong Movement is happening.  A Strong Body = A Strong Mind and vice versa.  When you feel good about your body and work hard to reach your fitness goals, you increase your self-esteem, which translates into other areas of your life.  Looking past the muscle tone, energy and confidence comes from a healthy mind….and that, my friends, is sexy!”

We love what we are hearing. Our feet are tapping and our hearts are throbbing. We’re all in when it comes to women with strong legs and mind.

Please, speak on.

“My 4 years at USC have been the best years of my life, so far.  My passion for fitness and health was ignited one day in my first entrepreneurship class during my junior year.  We had to pick an industry to research the entire semester and then develop a business concept.  I had internships in fashion with Victoria’s Secret and entertainment at E! Network, but I couldn’t decide between the two, so my professor suggested I take a look at my magazine collection and pick that industry.  There they were- Shape, Self, Fitness, Women’s Health and Oxygen.  Throughout the semester, I immersed myself in fitness and health by researching, reading and interviewing entrepreneurs and professionals.  I also quickly learned that frozen meals, junk food and lack of sleep was the root of my “Freshman 15.”  So, I set out to learn how to exercise and eat right- surprisingly by reading all of my brother’s fitness magazines!  My ability to build relationships and network gained me an apprenticeship with former Biggest Loser personality and celebrity fitness trainer, Kim Lyons.  She encouraged me to start this blog and share my love of fitness and healthy lifestyle with my college peers.

I am a NASM Certified Personal Trainer and strive to continue learning and expanding my fitness, nutrition and health knowledge.  I hope to help inspire and motivate more people to be the best versions of themselves through this blog and my new fitness, nutrition and lifestyle ebook set to be released early 2014.

I’m excited to continue sharing my journey with you. In Love & Sweat, and of course, Fight On.”

We are so inspired. Someone is saying exactly what we want to her and looking exactly the way we want them to look.

No rebellion here. When it comes to beautiful women with thick or strong legs, whether it’s at the beach, the park or a city street at lunch time, we are happy to march in line right behind them.

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Female Wrestlers, Bicep Workouts For Better Headlocks

Certain trends are a given.

Participation in female grappling in the high schools and colleges is not just growing but surging.

On December 5, 2017, according to, Alaska, California, Hawaii, Tennessee, Texas and Washington have a girls-only division in their state tournaments, with Tennessee being the latest to join the ranks in 2015.

Wisconsin appears to be next on the list.

Whether it is the girls freestyle world, the competitive female submission wrestling industry or the women professional wrestling exhibitions in the squared circle, there is something that all of these women division have in common during the match.

The headlock is the basic wrestling hold.,,, WWE photo credit

Those of us who follow the sport know that.

Securing the hold is a whole other matter.

How many determined female grapplers have gotten their opponents into headlocks, only to lose the hold and eventually lose the match?

Some of that is due to technique.

In all fairness, some of that is due to a lack of strength training.

A facet of strength training that will help secure those hold is bicep training.,, photo via

Look at some of the gorgeous girls who have turned those biceps into headlock locking machines if they chose to use the, that way.

The informative site shares, “Better known by her short name Cass, Cassandra Martin is one of the most popular female fitness celebrities in the social media world. After graduating from college, and before she became a fitness celebrity, Cass Martin was working in the construction industry.”

Now that industry will certainly put some muscle into those arms.

Jelena Abbou, is a figure competitor model and personal trainer, born in Serbia and now living in the United States. She has also appeared in MAC advertisements. Ms. Abbou grew up in Gornji Milanovac, Serbia.,,, photo via

Our beauty’s first few years in America were tough having to learn a new language and culture.

She was determined to succeed and eventually became a personal trainer, in turn motivating her more than ever to hit the competition circuit and work out.

“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It’s a strengthening of his powers of accomplishment.”… Eric Butterworth

Those wonderful biceps are proof of that.

We would love to see more proof.

As shared at, “Beginning her competitive journey as a lightweight bodybuilder, Janet Gerber earned an overall title when she took the top spot at the 2010 NPC Florida State Championships.”,, photo via Krivs Studio Blog

She’s very impressive. True?

Those are some super sexy and wonderful examples.

Bicep strengthening can be helpful in other aspects of life too. At they remind us, “Any sport that requires throwing, tossing, or swinging will require strong biceps and forearms. Yet bicep exercises can also be important for your general health, because they improve your bone density and help you achieve aerobic benefits at the same time that your muscles are strengthened.”

Very good to know.

Still, regarding those headlocks, if you are going to wrestle, please always remember that basic hold and more important what you need to do ahead of times to those biceps to secure it.

How to Get The Most From Your Biceps Workouts,,, photo via

By Russell Strider  

From super body building stars like Ronnie Coleman and Becca Swanson to everyday people who want to look strong and toned, biceps workouts loom large. They are an important part of an overall body sculpting plan. For those men and women who want firm looks but not super-size biceps, regular moves done with smaller weights will sculpt without building more muscle than is desired.

The biceps is the large muscle that forms the top of the upper arm. The triceps form the underside. When admirers ask someone to make a muscle, it is the biceps that get flexed. The bulge of muscle gets bigger when it receives regular exercise. Ladies and gentlemen, get ready to flex your guns.

Exercise for any part of the body does not have to be complicated to be effective. Regular biceps building should take place for the best results. Plan to train your biceps two to three times each week. Trainers do not recommend daily workouts for any one muscle group. The body needs time to recover in between training sessions.

Start the biceps workouts with warm ups. You can go through some of the movements you will use during the regular workout but with lighter or no weights. A warm up gets the heart pumping and prepares the muscles for intense work.

A barbell curl is one basic but effective exercise to develop the biceps. Stand and pick up the barbell with both hands, palms facing up. Keep your arms shoulder width apart. Bring the bar up to your chest, bending your elbows as you go. Bring the bar back down. This counts as one repetition.

Since it is important to keep the back straight and stable, some trainers recommend doing barbell curls with your back braced against a wall. This will help prevent your body from swaying. You want to focus on your biceps and not involve momentum in lifting the barbell. Start with eight to twelve repetitions, resting after each set. Aim for three to four sets per workout. Adjust the amount of weight based on how easy or hard it is to complete 12 reps. And again, if you want to tone rather than build big muscle mass, keep the weight load light.

Other standard exercises for the biceps include hammer curls and chin-ups. These three basic moves alone will build your biceps when practiced on a regular basis. After your workout, stretch your biceps. Hold onto a wall or squat rack, then slowly rotate your shoulders and upper body forward. You should feel a slight stretch in your upper arms. Practice your biceps workouts regularly and follow a healthy diet, and you will look more muscular in a matter of weeks.

Are you interested in building muscle and burning fat? Be sure to visit my site to learn more about how to get bigger thighs [] and get a flat tummy [].

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Female Wrestlers, On The Mats Or In Life, Learn Self-Defense

Genres perfected by the Lifetime Movie Network can be enjoyable to watch on a rainy night curled up by the fireplace with a glass of wine.

They’ve got the jilted lover stalks their prey formula perfected.

Wise is the woman who learns how to protect herself.

Self-Defense classes in 2018 should be on every woman’s bucket list if she has never taken one.

Need convincing?

All we have to do is turn to film for some motivation.

It’s another Lifetime Gem and it sure got the job done.,, screen gems photo credit

The Perfect Guy is a 2015 American romantic thriller film directed by David M. Rosenthal, produced by Tommy Oliver and written by Alan B. McElroy and Tyger Williams and stars Sanaa Lathan, Michael Ealy, Holt McCallany and Morris Chestnut.

Mr. Ealy and Ms. Lathan also served as executive producers on the film.

The film definitely connected with audiences.

The Perfect Guy was released in North America on September 11, 2015. The film grossed $60.3 million against its budget of $12 million.

Here is the storyline.

Successful lobbyist Leah Vaughn (Sanaa Lathan) is unhappy in her relationship with her boyfriend Dave King (Morris Chestnut), who refuses to commit to her or her wishes of starting a family, causing them to break up.

Two months later, she meets the charming Carter Duncan (Michael Ealy), who works in IT for another company.

They quickly grow close and he works his way into the hearts of her friends as well as her mother and father. On their way home from a trip to San Francisco to meet her parents, a stranger at a gas station asks Leah about Carter’s Dodge Charger. Carter viciously attacks the man before Carter and a mortified Leah drives off when the station’s owner orders them to leave.

Distraught over his actions, Leah decides to break up with him that night.

Oh, oh. Oh no.

Over the next several weeks, Carter stalks Leah at her job and makes numerous phone calls, even after she changes her phone number.

Yes, you’ve seen it all before but they do it with such flair especially led by the gorgeous Saana Lathan.

Sanaa Lathan is an American actress and voice actress.,, Magazine Photo: NINO MUNOZ / CBS 2017 © CBS Broadcasting Inc. All Rights Reserved.

She has starred in many films, including the box-office hits The Best Man, its 2013 sequel, The Best Man Holiday, Love & Basketball, Brown Sugar, Alien vs. Predator, The Family That Preys, Contagion and Now You See Me 2.

In theatre she was nominated for a Tony Award for her performance on Broadway in A Raisin in the Sun and starred in 2010 in an updated performance of  Cat on a Hot Tin Roof at the Novello Theatre in London. From 2009-2013, she voiced Donna Tubbs in The Cleveland Show.

In our competitive female grappling industry we have so many beauties who are trained in the martial arts that they set a fine example of how a woman can defend herself.

One such beauty who wrestled at the great Femwrestle Events in Germany is Szamanta.,, photo via

Szamanta is a Session Girl and Grappler from Hungary.

At her profile she expresses that she loves to wrestle and dominate.

Thanks for the heads up.

Don’t mess with Szamanta.

Self-Defense for women in the modern world will always be important.

We have a visiting writer who has written many blog articles on various subjects and we learned and enjoyed his work on this one.

We think that you will too.

Be Prepared: 5 Self Defense Tips Every Woman Needs to Know,, photo via

By Dale Harris, Aug 15, 2017

Ladies, we’ve all been walking down a dimly lit street in the middle of the night, clutching our purse, hoping we get home before someone pops out from behind the bushes.

That feeling of vulnerability is arguably one of the scariest things a woman experiences. The worst part is we face it on a daily basis.

Knowing what to do in stressful situations can save you from experiencing something horrible. You can start by paying attention to this list of self-defense tips.

Follow along and take note. You never know when this advice will come in handy. If it does, you’ll be glad you were here.

1. Be Aware

The most basic and most important point is to be aware of your surroundings. If you know what’s coming, you can be infinitely more prepared than if it takes you by surprise.

Part of being aware includes not walking with headphones on or staring at your phone. It’s important to listen to and see what’s going on around you, otherwise you make yourself an easy target. Those shuffling footsteps behind you might not be a good sign.

If you feel like someone is following you, cross the street. If they’re still following you, try to go into a store if you’re near one.

Also, don’t be afraid to look a person in the eye. It will make you seem confident and fearless. This makes it very easy to identify the person in a lineup if needed.

2. Follow Your Gut

If you ever feel unsafe in a situation, trust your gut. It’s always better to be too cautious than be the victim of a violent crime.

The most common instance in which a person dismisses their gut feeling is when they try to rationalize something. The thing about intuition is that it’s a learned feeling. Years of experience have led you to believe that funny feeling means something bad might happen, so don’t ignore it or brush it off as being paranoid.

3. Fight Back

If you ever find yourself in a situation that turns violent, don’t let fear cripple you. It’ll make you incredibly vulnerable to your attacker.

Next, figure out how you can fight back. If you’re being choked, lift your arms up over your sides and bring them down together, straight and fast to one side. Avoid grabbing your attacker’s hands and trying to pull them off your neck, this could compromise your breathing.

If you carry any self-defense, use them. Pepper spray your attacker the first chance you get. You don’t want to be in a situation where you can’t reach your devices anymore.

4. Predicting Behavior

Another important part of self-defense is realizing when a person’s behavior can turn violent. Most attackers begin by trying to gain your trust. They might try to lure you somewhere dark and empty.

Don’t fall for tricks like these. Even if it’s the most charming person you have ever met in your life, stay alert.

5. Take A Class

One of the best things you can do is take a class. Not only will it motivate you to stay fit, but it’ll also teach you everything you need to know about defending yourself. Feel safe and confident knowing these lessons have your best interests are at heart.

Self Defense Tips and More

If you find this list of self-defense tips helpful, share it with your friends and check out the Article City blog. There are articles on many different subjects, including women, humor, and marketing.


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OPENING PHOTO, article, photo credit


Enjoyment and admiration can be attained watching a mesmerizing woman walk in a gentle way.

Judo, an important form of self-defense that many women are trained and practice, means gentle way.

It is generally categorized as a modern martial art which later evolved into a combat and Olympic sport.

Its most prominent feature is its competitive element, where the objective is to either throw or take down an opponent to the ground, immobilize or otherwise subdue an opponent with a pin, or force an opponent to submit with a joint lock or a choke.

Given the advancement of women in this great ancient sport, they are constantly making news.

On Wednesday, January 10, 2018 as reported at, “Rio 2016 Olympic bronze medallist Sally Conway is among the 10 athletes named on British Judo’s team for next month’s Paris Grand Slam., article, photo via talkSPORT

Conway, who won a bronze medal at the 2016 Paris Grand Slam, will compete in the women’s under-70 kilograms category in the French capital.

She is joined on the team by 2017 World Championship bronze medallists Nekoda Smythe-Davis and Natalie Powell, who will contest the women’s under-57kg and under-78kg divisions respectively.”

Sally Conway is a British judoka who competed for Team GB in the 2012 and the 2016 Rio Olympics in the women’s 70 kg judo event. Ms. Conway won a bronze medal in the 2016 Olympics. She competed for Scotland at women’s 70 kg judo event at the 2014 Commonwealth Games, where she won a bronze medal.

Congratulations are in order.

In our fully competitive female submission grappling industry we love that our world is comprised of many beautiful Session Girls who are skilled in the gentle way.

“I have a self-defense mind. I’ve had it all my life.”… Conor McGregor

Let’s gently walk over to the camp of the Judo Princess.

Cameron is her name. Judo has brought her a measure of fame.

Here is what her profile expresses. “I’m from Memphis, Tennessee, which is where I had my first taste of Judo, being thrown around the mat by a much larger guy, and I was hooked.

Altogether, I have been practicing Brazilian Jiu Jitsu and Judo for about 5 years total, although BJJ is my real passion.  I compete at an advanced level with a gi and without, as often as I can, and I am nationally ranked.  I also held the title of state champ in MS and TN at the same time last year.

I am ranked a BLUE belt in Brazilian Jiu-jitsu and a Green belt in Judo… but I’m working very hard on my next belt in BJJ.  Before BJJ I played soccer which kept me in great shape, I also like to attend Yoga classes – it keeps me in tune with my body and my flexibility has been greatly enhanced, and continues to make me a better grappler.

I have trained Brazilian Jiu-jitsu in 6 different countries, and over 20 different cities, making my game quite unique.  I also took Muay Thai kickboxing classes in Holland (in Dutch) which was a huge step for me and might pave the way for an MMA career one day. I love what I do, and have fun doing it :-)”

Beautiful and tough. What a great combination. We wish her the best on her MMA pursuit.

For a memorable session her email is:

If you are a female athlete contemplating becoming more involved in the world of Judo, we have a visiting speaker who would like to share some suggestions.

The Major Things That You Need In Order To Be Good At Judo, article, photo

By Dr. Rhadi Ferguson PhD   

Everybody knows…. well, almost everybody that knows that I started judo at the age of seven and stopped when I hit 13. My parents decided to move from Miami, Florida up north to Pennsylvania and I had to say “bye-bye” what I hoped would be a great judo career.

Well, what does all that mean?

Well, first it means that there MUST be another way to get good at judo without actually DOING judo.

I know it sounds ridiculous, but an athlete that I coach personally also took a long layoff from Judo and we worked together to get him all that way to being the number one ranked player in the United States in his division.


Well, here’s a dirty little secret and I know you aren’t going to believe me but here’s what I found out.

The sport of Judo is as much as a “mental game” as it is a physical one. If you want to improve your judo you need to sharpen your mind!!

A Professor from the well-known Duke University in the United States discovered that finding Simple, yet effective ways to Use your brain can help you Process information, faster and better.

Now what I’m going to say to you right now is completely crazy. BUT I am 100% honest with you and if you are an athlete, a coach or just want to get better at Judo, here are some things that you should do today!


  1. Read. That’s right – READ!!

The benefits of reading are enormous. Now don’t just read anything. Read, Sun Tzu’s “Art of War”, read books by Aristotle, Plato, “The Prince” by Machiavelli. Read books on combat, business takeover strategies, and things of that particular nature.




It requires, strategy and tactics and knowing when to strike and at the right time.

Think about this. How many times has someone accused you of kicking them while doing judo? Many, right. You want to know why? Because a well-timed kick is a foot sweep and poor timed foot sweep – is a kick! Read and get mentally sharp – you will be amazed at how your focus will increase.


  1. Play Chess! If you don’t play chess – start playing. Get a book and learn. How often have you heard about a tennis match, football game, wrestling match or a mixed martial arts fighting seeming just like a “chess match”. Heck, you’ve heard the reference many times, haven’t you? So if Judo matches are just like chess matches (and they are) – why don’t you play chess!?!?!?!

Let me share this inside story with you….

During the years of 2003 to 2004 I don’t think that you could have walked in the cafeteria at the Olympic Training Center in Colorado Springs, Colorado without seeing at least 3 to 4 matches of chess being played at breakfast, lunch and dinner.

Before and after practicing everyone was playing.


Because the game of Ches, like Judo requires YOU to see things 3, 4, 5, 6 and sometimes 7 moves ahead. You have to anticipate what is going to happen, You have to make and take CALCULATED risks, you have to do all of these things while playing. Chess is the best (and might I add safest) way to get an ‘extra’ practice in that will drastically improve your judo. Just think about some of the best judo players and grappler that you know. I’ll give you a list:

Lloyd Irvin:

Lloyd was my Brazilian Jujitsu coach, training partner and my judo student and then he became my judo coach. He’s won several National Judo Championships and is a World Jujitsu champion. And he was selected by the United States Judo Federation as the International Coach of the Year in 2002. When it comes to match strategy he is like a genius. He coaches Ultimate Fighting Champion Brandon Vera and he is known all around the world as “The Grappling Coach”. He gets up every morning and either reads or writes in order to keep his mind sharp and stay on top of the numerous businesses that he runs.

Jimmy Pedro:

Jimmy Pedro is a 4-time Olympian, a 1999 World Judo Champion and a 2-time Olympic Bronze Medalist. He’s also a graduate of Ivy League, Brown University, the author of a book and runs and operates his own business.

Robert Berland:

Robert (Bobby) Berland is a 1984 Olympic Silver Medalist, a graduate of San Jose State University and currently he owns and operates a successful printing business in Chicago. He was also a coach on the 2004 Olympic Team staff and I had the opportunity to speak with him on several occasions and he is “sharp” as a tack. And although not a judo player, this man is a wrestler and an excellent example of why you should keep your mind sharp and also why you should take the time to add “the listening of classical music” to your list.

******Key Point*******

(and honestly, just my opinion)

Instead of pumping rap music, R&B, heavy metal and rock -n- roll through your eardrums, try a little classical music.


Well, other styles of music tend to make you operate off of an emotional high. Before competing I never listened to music – I needed to think! I can’t think with garbage being pumped into my head. It’s the equivalent of trying to concentrate on something and people are talking in the background. You ‘can’ concentrate, but you have to use some of your mental energy in order to ‘block out’ the background noise.

I digress…

Last but not least, make sure you check out…

Alexander Karelin

And if you don’t know who he is then it is best if you find out RIGHT AWAY. From 1987 to 2000 he was UNDEFEATED. He holds 9 World Championships and 3 Olympic Gold Medals. He also holds a Doctor of Philosophy (Ph. D. in Education). He listens to classical music regularly and is also an avid chess player. And in JUDO, our job is not only to advance in judo, but in life.

The lessons that we learn in Judo and from Judo should allow us to build quality character, good self-esteem, quality morals, sound ethics and good citizenship.

I found out that the most important things that you need to have in order to become a great judo player is the ability to get in shape and the willingness to learn.

An open mind and a fit body – those are the things that you need – FIRST!! – Dr. Rhadi Ferguson is a 2004 Olympian in the sport of Judo a Mixed Martial Arts Coach and Competitor and was nominated for one of USA Judo’s highest coaching awards in 2006, The “Doc” Counsilman Science Award which is for a coach that utilizes scientific techniques and equipment as an integral part of his or her coaching methods or has created innovative ways to use sport science. It is Dr. Rhadi Ferguson’s hope and goal that all persons will study and become better judo players and he has created various judo products to help the masses. One of them being

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OPENING PHOTO  via Bleacher Report

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Fem Wrestlers, How to Sculpt an Amazing, Ripped and Rock Hard Body

Ripped and rock hard bodies on a gorgeous female submission wrestler creates wonders for the imagination in desiring to have a wrestling session with her.

Our industry is filled with these goddesses.

One such goddess known globally as not only one of the best competitive female submission wrestlers in the world but one of the nicest persons who provides exceptional sessions as well.

Please meet Maria Queen.,, photo via

At her profile she smiles, “I am offering session wrestling in USA, actually. I have fight bjj professionally and I am comfortable with grappling and submission: semi-competitive, and competitive. I am used to bjj/wrestling with much larger/heavier opponents. I love to bjj/wrestle/Box being very friendly. I especially enjoy meeting ‘first timers’.”

We have met her personally, saw her take on and defeat the great Cheyenne Jewel in an extremely intense match while we sat inches away and we love her beyond belief. Of course we wrote about her.

More than once.

Maria has one great rock hard body.

This gorgeous woman sessions out of Pittsburgh.,, photo via

Here is what one very satisfied customer had to share about his experience with her. “Maria is the total package- incredibly sexy and extremely skilled. I weigh almost 60 lbs. more than her and I have a background in wrestling and some jiu jitsu, but Maria has been training (and competing) most of her life in jiu jitsu and mma. I tend to only session with girls that can give me a competitive match and Maria is one of the best ever.”

If you want to have a session with her, here is Maria’s email:

In terms of rock hard bodies, we want more.

Another gorgeous rock hard Fem Competitor is Kyra of Hungary.,, photo via

Femcompetitor Magazine loved Kyra so much that we devoted a 1,000 word article in praise to her and the community that she grew up in.

We have purchased her videos and watched her compete at the great Femwrestle Events in Germany.

She gives 100 percent and looks so sexy in the process.

We also love the look of Eugenie., article, photo credit

Eugenie competed at a Las Vegas event that we covered and simply put we fell I love with her.

Wouldn’t you?

What a gorgeous girl with a rock hard body. Femcompetitor Magazine wrote about her too.

 As you can see, we love rock hard bodies and scribes who write about them.

If you are a female athlete who desires a rock hard body, we really enjoyed her article.

Please meet Shauna LaBelle.

Shauna is a personal trainer, nutrition consultant and health and fitness writer. With over 10 years’ experience in the health and fitness industry, Shauna has helped countless people reach their personal goals with the ultimate success. Whether you want to lose weight, firm up, run your first 5k or increase strength, Shauna can help you realize your health and fitness dreams.

“I have been lucky enough to have the opportunity to work with men and women of all fitness levels and ages ranging from 10 years old to 90 years old! Some of my clients begin and complete programs that return them to work after accidents or illness, some of my clients are training to compete in specific sports and yet other clients wish to achieve weight loss, a firmer body and a healthier, more youthful lifestyle. I love being able to help people reach their goals and as a personal trainer, I have a real passion and enthusiasm for sports and fitness.”

Okay Shauna. Please take it away.

How to Sculpt an Amazing, Ripped and Rock Hard Body,, photo credit

By Shauna Labelle  

Weight training

Prior to delving into the details of program design, you first must understand the basics of muscle tissue and how exercise can affect it.

Our bodies contain around a quarter billion muscle fibers which can be divided into Type 1 (slow twitch), and Type 2 (fast twitch). Slow twitch fibers are endurance oriented, where fast twitch are strength oriented and have the most growth potential. We are all born with our lifelong ratio of type 1 and type 2 fibers with the ratios being different in each person.

The growth of the muscle is called hypertrophy. Muscles grow in response to specific stimulus, such as work performed by the muscles (lifting weight or other resistance), infusion of testosterone, and increasing protein with overall calories, or combination of several stimuli.

All muscle fibers are the same structurally. Each is a bundle of tiny protein strands called myofibrils. Within each myofibril are even smaller protein filaments called actin and myosin. Each myosin filament is surrounded by six actin filaments. A muscle contracts when structures on the myosin filaments called cross bridges grab a hold of the actin filaments and pull. This action shortens the muscle. Intense training increases both the number of myofibrils and the number of myosin and actin filaments within each myofibril. Long story short, lifting weights will make muscle fibers bigger. Lifting them properly and consistently over a long period of time, the muscles will grow enough to be noticeable.


Even with all the hard work, honest effort, and a perfectly clean diet there is one thing that you can’t change no matter how hard you try. Genetics play a huge factor in your body building efforts. Some people have great genetics and others have genetic flaws that just won’t change. There are three factors that are decided at birth.

First of all, your maximum number of muscle fibers is determined by genetics. When you are born, you already possess the maximum number of muscle fibers that you will have throughout life. The muscle fibers can be made larger through exercise, as well as smaller through lack of exercise, but it is generally believed they cannot increase in number. Although some scientists believe that the number can increase due to a process called hyperplasia, this is still just a theory.

Also determined at birth is the number of slow twitch and fast twitch fibers that your muscles contain. It is generally believed that slow twitch fibers cannot become fast twitch and vice versa. You’re born with a predisposition to endurance or strength depending on your muscle fiber breakdown.

The shape of your muscles is also genetic. Although you can increase the size of your muscles the shape is already determined and will not change, contrary to what many would like you to believe.

Some people are genetically blessed and are ideally suited for bodybuilding while others may be suited for marathon running, power lifting or gymnastics. If you are one of the lucky ones and you were born with the genetics that suit your sport of choice, congratulations. If not, you’ll have to work a little harder, but you’ll get a lot of satisfaction out of the challenge.


Supplements tend to be vastly overused and overrated. There are no magic potions or pills and supplements most definitely cannot compensate for lack of training or imperfect diet. It is certainly possible to reach your goals without the use of any supplements. A high-quality protein powder works great as a convenient source of protein, but it is not a prerequisite to success.

A quality multivitamin is a good idea. Fish oil taken in pill or liquid form is always worth its weight due to the immense health benefits of essential fats.

Other than protein powder, multivitamins and fish oils, you can avoid the extra financial expense of unnecessary supplements.

Exercise selection

The best program design includes a variety of compound and isolation exercises done in different orders throughout the workout. Each exercise offers its own benefit and serves a purpose. Proper form and good technique are mandatory to success, so choose appropriate exercises to suit your workout and execute them with focus and attention.

A push day will consist of training the chest, shoulders and triceps while a pull day involves the back and biceps. Legs are done on a separate day.

The following list provides some of the best exercises to choose when planning your workout.

Dead lifts
Power clean
High pulls
Pull up
Pull down
T bar rows

BB curls
DB curls
Concentration curls
Cable curls

Flat bench press
Incline bench press
Flat flies
Incline flies
Cable crossover

Hip extension
Reverse hyper extension
Pull through

Stiff dead lift
Good morning
Back extension
Glute ham raise
Leg curl

Leg press
Leg extension
Step ups

Seated press
Standing press
One arm DB press
Lateral raise
Front raise
Rear delt raise

Close grip bench press
Press downs
Overhead extension
Lying extension


Each exercise will consist of three to five sets depending on where it falls in the workout along with how much volume the athlete can tolerate. Please note that warm-up sets are not included in that number. Each workout should be comprised of 18 to 30 sets in total. This range will depend on muscle groups being trained and the ability of the athlete to sustain intensity.


Repetitions within a set will range from five to 20 and will be switched from workout to work out and sometimes within the same training session. Lower reps are usually intended to build strength and higher reps are normally used to sustain endurance. In the context of bodybuilding, however, these rules become irrelevant. Every rep and every set is used to stimulate the muscle and the several different muscle fibers. Strength and endurance are not considerations. It is a myth that higher reps need to be utilized to achieve definition.


Intensity in a workout is an immensely important factor contributing to the success or failure of a well-designed program. Looking around at the gym you’ll notice the majority of people lifting weights that are too light, talking excessively, taking long rest breaks or maybe just spending all their time chatting up the opposite sex. If you aren’t putting enough effort into your training, you may as well be one of them. Even the best designed program won’t get you the results you want if the appropriate amount of intensity is not applied.

Intensity is defined by as “great energy, strength, concentration, vehemence as of activity, thought, or feeling.”

Resting too long between sets is another common error affecting intensity. There are a number of ways to increase the intensity in your workout. You could do more work in the same amount of time. Perhaps you get in three extra sets in the same 60 minute workout. You could do the same amount of work in less time. Take your 60 minute routine and instead get the same amount of sets and reps done in 50 minutes. You could increase your workout on both ends. Add more sets, reps and minutes, while keeping in mind that highly intense exercise cannot be done for an overly long period of time. Intensity tends to drop off noticeably after an hour.

So how do you know when you’re working hard enough? If you find yourself experiencing oxygen debt between sets in your workout you can be assured that you are working at an appropriate level of intensity. Oxygen debt is a physiological state produced by exercise in which the lungs cannot supply all the oxygen required by the muscles. You will be breathing heavily and not able to carry on a conversation after each set. As the workout progresses, you may need to sit down during rest periods. You will be sweating quite heavily very early in the workout. Take long enough rest breaks in order to catch your breath, but start your next set before full recovery. If your breathing and heart rate have returned to normal you have waited too long. The bottom line is that nothing good comes without hard work. The more effort you put in, the greater the returns are.

So why is intensity so important? One of the best ways to assist in the release and reception of hormones is through highly intense exercise. Studies have shown that exercise actually increases the amount of circulating hormones in our bodies as well as strengthening the receptor sites on the target cell. Testosterone is positively affected by intense exercise. An increase in testosterone leads to benefits such as an increased basal metabolic rate, decreased body fat and improved muscle volume, tone and strength. Testosterone tends to be maximized after 45 minutes of intense resistance training. The most substantial increase in testosterone is generated through training the larger muscle groups such as the legs, back and chest.

Along with testosterone, growth hormone is also increased by the same type of high-intensity exercise. Growth hormone helps to stimulate protein synthesis as well as strengthening bones, ligaments, tendons and cartilage. An increase in growth hormone aids in the mobilization of body fat so that it can be burned for energy.

So you can see that your workout needs to be more than just going through the motions in order to get the results you’re after. Rewards come to those who work for it.

Cardiovascular training

Cardiovascular training serves a great number of purposes, and can be beneficial to your general health as well as to keeping weight under control. A regular routine of cardio has been shown to reduce the risk of heart disease, lower high blood pressure and cholesterol, protect against some cancers and helps to control diabetes just to name a few.

Cardiovascular training can be defined as an effort that requires an enhanced flow of oxygen to supply energy. Oxygen spills from the lungs into your blood. Your heart pumps it back to the muscles. There it is used to break down carbohydrate, fat and protein which are used to supply the energy required by the muscles. Whether you are burning predominantly carbohydrate for fat during cardio training is irrelevant, contrary to the much talked about fat burning zone. The harder you are working, the more calories are being used. More calories burned equals more body fat lost. Although some would have you believe that you need to be working in a specific, and moderate heart rate zone to burn fat, this is largely over analyzing a pretty simple process. If your heart is pounding, your breath is labored to the point of not being able to carry on a normal conversation and you are sweating, rest assured you are working at the appropriate level. I have yet to see someone working too hard. Too long, yes, but too hard, no. If you think you may not be working hard enough, you likely are right.

When beginning a cardio training program and intensity guide can be helpful. To get an idea, subtract your age from the number 220 and multiply that by 0.60. The number you see would be the lowest your heart rate should be per minute during your workout. For example, let’s say you are 30 years old. 220 -30 = 180. 180 x .6 = 108 BPM. If your heart rate is 108 or above, you are working at a minimum of 60% of your maximum heart rate.

Interval cardio training is an extremely efficient fat burning workout. As the name implies, the effort is switched from a much labored intensity, to a recovery pace and back again in a number of intervals. During an interval workout your heart rate will rise and fall to the extremes of both ends.

Cardio schedule

Depending on the amount of body fat you need to shed, cardio should be done three to six times per week anywhere between 30 to 60 minutes. Typically the week will consist of a 50-50 split between intervals and steady-state although this is not set in stone and again is dependent upon the individual. There will also be times when intervals and steady-state are done in the same workout. For example you might start with 15 to 20 minutes of sprinting intervals followed by 20 minutes of a steady-state incline walk.

The best time to do cardio is whenever your schedule allows you to commit to it during your day. The notion that cardio must be done first thing in the morning on an empty stomach in order to reap the full benefits is misleading. This myth was brought about the fact that you burn a higher percentage of fat when exercising in a fasted state at a lower intensity, (60 to 70% of max heart rate). While it is true that a higher percentage of fat is used for fuel, the fact remains that the total amount of calories burned is lower than when working at a higher intensity. In fact, in terms of fat, sleeping actually burns the highest percentage out of nearly any activity, however, the total calorie burn is very low. The bottom line is that it is more important that your cardio gets done as opposed to when it gets done, whether it’s at 6 a.m. or 5 p.m. after work or maybe even on your lunch break.

If your schedule allows, it is optimal to do your weight training and cardio at separate times of the day, perhaps four to six hours apart. This allows you to focus entirely on the task at hand. Realistically, this may not be an option for the average person with a full-time job and family life. If you must do everything within the same block of time, be sure to do the weight training first. If you fatigue your muscles with an intense bout of cardio, and then attempt to lift weights, your weight training will suffer due to loss of coordination, lack of focus, and fatigue. Steady-state cardio can be done separate from the weights or immediately following. When it comes to interval training however, if at all possible it should be done a few hours outside of the weights.

Types of cardio


Steady-state cardio refers to working at a pace which can be maintained for an extended period of time. It can be done in the gym on a treadmill, elliptical, bike, etc. or if weather permits, it can be done outside at a track or park. Whichever you choose, variation must be part of it. With steady-state cardio, your body adapts and becomes efficient at it quite quickly. Mix it up by making small changes in speed, conditions and equipment or adding incline and resistance, and give your body a reason to continue working hard. Walking up a 3% grade can feel quite different compared to walking the stairs at a football stadium. One is not necessarily better, just different.

Interval training involves alternating high-intensity exercise with active recovery periods. An example would be sprinting in an all-out effort for 100 m followed by a recovery walk for 400 m. Intervals can be done on any machine that steady-state is done on as well as outside. You can also use a skipping rope, punching bag or body weight exercise and various other alternatives that require great effort interspersed with rest periods. Your imagination is your only limit. On the machines, timed intervals are easy to use while outside workouts are usually better suited to distance measurements.

Both steady-state and intervals should follow the same form of progression. Start with an adequate warm-up to get your body prepared. After increasing the intensity and completing the meat of your cardio, follow it with the cool down, allowing your heart rate to gradually return to normal. Whatever the workout is, be sure to work at the highest possible intensity. Obviously, you will be able to work harder and faster during the intervals compared to steady state, but steady-state should still be done as intensely as possible for the entire time required. Form should not be compromised for added intensity. For example, sprinting with poor form will rapidly lead to injury. It is much preferable to work a little slower, if necessary, to maintain proper form. This is why in both steady-state and interval training, intensity is ramped up for a certain allotment of time and then brought back down. Fatigue leads to poor form, which in turn leads to injury.

Gaging calorie burn and exertion

Most exercise prescriptions used heart rate as in intensity Gage in the form of beats per minute. I prefer to use the rate of perceived exertion or ‘RPE’. This is a scale that runs from zero to 10 with zero representing no effort being exerted and 10 representing maximum effort. Your warm-up should be done at a rating of three to four of which would be considered low to moderate effort. The working portion of steady-state should be at five or six. Longer intervals, 100m sprints for example would be seven to eight while shorter intervals, (50 m sprints) should be done at a nine or 10. This is a guide that adapts as the workout progresses. A 7 or eight effort on your first interval work set will be faster than a seven or eight on your last, yet you will be expending the same effort.

Which is better?

There are people on both sides of the fence when it comes to which form of cardio is better for fat loss. Some will say intervals, some will argue for steady-state. I find that as usual, the answer lies somewhere in the middle. Both methods have their pros and cons. On the interval training side, you have the benefit of EP OC or excess post exercise oxygen consumption. EP OC is a measurably increased rate of oxygen intake following strenuous activity. The extra oxygen is used in the processes that restore the body to arresting state and adapted to the exercise just performed. This keeps the metabolism elevated even after exercise has ceased. Some studies have shown an increased calorie burn for up to 38 hours. Although there is evidence that EP OC occurs after steady-state training as well, the effect is greater with high-intensity intervals. The drawback to using so much intensity is how demanding it is, as it can be difficult to commit to when following a program of reduced calories and high-volume weight training.

Steady-state cardio has the advantage of being a little easier on the body. The benefit of including both methods is that it allows you to take advantage of EP OC on some days, and yet still burn extra calories on steady-state days without being yourself into the ground.

Whatever your workout consists of just remember to put all you got into every single one. Don’t rely too much on calorie counters and heart rate monitors as they can often be inaccurate and misleading.

The best way to Gage your workout is by how you feel. Do you feel like you could go a little harder? Then do it. Full efforts will reap full benefits.

Shauna Weiss is a professional personal trainer and nutrition consultant. Shauna and her husband Kevin own Body performance in-studio and online personal training. Shauna can be reached at [] and [].

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OPENING PHOTO FEMWRESTLE.COM,-Ripped-and-Rock-Hard-Body&id=2107481

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Female Grapplers, Will Leggings Be Your Future Combative Attire?

Old ideas that have been around for decades can be re-invented and reinvigorated with a new name and creative innovative marketing.

Poof. They then seem like a brand new idea.

When FCI Women’s Wrestling began publishing back in 2013, there were approximately 12-14 universities in the Women’s College Wrestling Association (WCWA) that offered full ride scholarships to talented female high school wrestlers.

Just five short years later there approximately 40 that do now.

That is phenomenal growth that matches the surge in participation in girls wrestling at the junior and high school levels.

We hope to have events soon that appeal to a broad audience and given the attire that is still prevalent in our fully competitive female submission wrestling industry, which is mostly erotic, the mainstream public will not accept watching women wrestle in that attire format.

We’ve suggested the idea of women competing in leggings and others seem to agree with that thought.

Leggings have become so popular that they have replaced the casual wear, especially in terms of pants and blue jeans that women and girls of previous generations desired to wear on casual outings.

Two media giants speak to this trend., article, LuLulemon photo credit

At they express, “Leggings have basically replaced all of our pants and jeans these days, not that we’re complaining. Leggings are a literal can’t-live-without wardrobe essential, and we’re always on the hunt for the most flattering ones that’ll holds us in and smooth us out while we’re on the go.

That’s why we’ve curated a list of the best figure-flattering leggings out there that are sure to make you look and feel amazing, whether you’re in a vinyasa yoga class or are simply running errands around the neighborhood.”

You see what we mean?

Now for one more offering.

The intriguing site adds, “WWE’s top female superstars have been seemingly quick to embrace athleisurewear as part of their everyday wardrobe. After all, there aren’t many women who work out as often as those involved in the business of professional wrestling. These pants help to highlight their extremely-toned lower halves which are no doubt the result of countless hours spent in the gym.

The ladies of WWE not only wear yoga pants but also look pretty darn good doing it. When you get a glimpse of some of your favorite WWE stars sporting these garments, it’s easy to see why they have become so popular in wrestling circles.”

Now it’s leggings.

They are creatively designed, comfortable, stylish and most important, dignified to wear in wrestling.

As important? They are still sexy. Sexy is important. Dignified is more important.

Now back in the day, they used to call them “tights”.

Not a bad name nor a great one but we certainly understood what they were wearing.

Will leggings catch on as conventional female wrestling attire? We hope so, especially since many seem to find singlets boring.

If so, we see the need for an upgrade.

A colorful leggings upgrade.

One such match that took place in our industry where both Fem Competitors wore leggings was when Viktoria met Xena at the great Femwrestle Events in Troisdorf, Germany.

Let’s walk down memory lane for which, when it comes to Viktoria, it is always memorable.

This is Femcompetitor Magazine’s review:

VIKTORIA (HUNGARY) VS XENA (ENGLAND), article, photo credit

When Viktoria of Hungary meets Xena of England at the Femwrestle 2014 Event, match 13.

We love Viktoria with all of our hearts but as we’ve written before, when Viktoria wrestles, you never know what you’re going to get. She is so talented and experienced that she can defeat anyone, when she chooses to.

Too often she doesn’t.

At the Femwrestle Event’s Viktoria typically brings her A game but not always.

Once the girls are introduced, Xena holds Viktoria’s arm over her shoulder in a mock pre-flip but doesn’t follow through and that lets us know the two girls will have a playful fight.

That’s fine.

It’s the leggings that intrigue us. Is this the attire of the future at least in some circles of our industry?

If you like thick girls with feminine muscle then Xena is the perfect girl for you. She has sensuous strong thighs and a very feminine demeanor.

Viktoria is adorned in an almost light blueish gray tie dye style which suits her well., article, photo credit

She initially traps Xena in a waist high body scissors and should close the deal but doesn’t. The two roll around and soon Viktoria traps Xena in a playful but effective smother and Xena taps out.

In terms of moves and holds, the match does have it all including joint locks, arm bars, monkey flips and monkeying around.

That’s all well and good if you love watching a women’s wrestling match whose pace stays well within the posted highway speed limit.


We researched some legging companies who seem to take a very interesting and creative approach to their products and here are a few.

Meet, article, photo

“Society6 is home to hundreds of thousands of artists from around the globe, uploading and selling their original works as 30+ premium consumer goods from Art Prints to Throw Blankets. They create, we produce and fulfill, and every purchase pays an artist. Simple, but huge.

Further, we’ve been humbled by the opportunity to foster an international community of incredibly talented creatives. Whether you’re an artist or not, we hope you’ll rally around the same flag we do. Join us in empowering independent artists worldwide.”

Sounds very creative. Wouldn’t you agree?

How about, article, photo credit

“One of our passions is art and the other is keeping our customers satisfied and proud with their purchase. We at Ink Rocks, are a group of individuals with a passion for creativity and design.

Why have the same old boring high street design as everyone else?

Each of our designs are all created by our small in house design team, specifically tailored to you.”

We loved that creative thinking too.

One other company that really caught our attention is BELOFORTE., article, photo credit

Would you like to briefly hear their story and briefly meet the owners?

At they warmly share, “BELOFORTE is the collaboration of founders Whitney Quaresma and Kevin Dorey. Both shared a vision in building a brand founded on their passion to creatively inspire people through a product while affecting positive change in their local and global community through sustainable practices. The BELOFORTE line is their assertion on activewear for the modern woman.

The label was born from the collaborative minds of its two founders. A brand built in the image of our Creative Director; BELOFORTE seeks to evolve artistic beauty with functionality and strength. Our name is derived from the Portuguese words for beauty & strength. BELOFORTE is an interpretation of apparel for women who want to exude those two traits. The brand is committed to crafting clothing for the woman whose confidence determines her style, and whose style defines her strength and beauty.”

Yes, yes, yes. That’s what you call having a wonderful way with words and a wonderful way with style.

It’s a very nice way to place a creative spin on an old idea with style and new pizazz.

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Female Wrestlers: 12 Ways to Relieve Neck Pain

Word has it, from reliable sources, most neck sprain symptoms decrease after 4 to 6 weeks.

We don’t know about you but that seems like a long time.

In our competitive female grappling industry, neck strains abound.

A German Maiden that we have come to love is Riona. She has a great sense of humor., article, Riona Facebook photo credit

While purchasing and watching her matches at the great Femwrestle events in Troisdorf, we couldn’t help but notice how her opponents figured out that the point of attack in wrestling Riona is to always go for the neck.

Time after time it worked to perfection., article, photo credit

Given how often her neck was clasped, choked and pounded, Riona must have suffered through a lot of neck pain.

Another couple of matches that we enjoyed watching up close was the gorgeous newbie Eden vs our industry cute girl in Samantha Grace and Dylan vs Dana in a titanic struggle., article, photo credit

Both matches involved strong applications of neck attacks and choke holds., article, photo credit

Does anyone have some ice?

Fortunately in our everyday lives we don’t have fellow friends, family members or co-workers going for our necks.

Well maybe in the last case they go for our throats. Mostly that happens behind our backs and we just don’t know it.

But let’s just say for a myriad of reasons you are suffering from neck pain.

What suggestions might help provide you with comfort?

Let’s turn our attention to a visiting writer Ms. Judy A Daus.

Judy has been a Certified Registered Nurse Anesthetist (CRNA) for over 35 years specializing in pain management. She has been an owner of a Physical Therapy Center that was one of the first centers in the Cleveland, OH area to incorporate alternative therapies with conventional physical therapy modalities for pain management. Judy has used stress management techniques in her practice and understands how everyday life can influence people’s health and well-being.

12 Ways to Relieve Neck Pain

By Judy A Daus

One of the most common reasons that people had when they visited our physical therapy center was to find relieve for neck pain, headaches and shoulder pain. It had to be determined what area did the pain first occur and then the usual questions of what their activities were during the day.

The most common activity was one that most of the people had was that they worked at a desk in front of a computer most of the day. Most of their symptoms started with neck pain and then progressed to shoulders and many times headache and eye pain followed.

Sitting in an office chair for prolonged hours can lead to low back pain or even aggravate an existing neck pain condition. So, if you are spending long hours at the office, chances are you are at high risk of developing back or neck pain, that is if you are not already suffering from it.

Neck pain is usually a result of a strain or spasm in the muscles of the neck, which also includes pain in the shoulder area.

The primary cause for back pain is poor posture and slouching posture in particular can lead to shoulder and neck pain. This causes the spinal structures to get damaged as a result of incorrect posture and can inevitably lead to chronic pain problems.

These are a few of the common activities that can lead to muscle pain and the neck pain that accompanies it:

  • Sleeping on a pillow that does not support the neck properly.
  • Improper positioning of the computer monitor
  • Working too long in front of the computer without a break
  • Sitting hunchback while working at your desk
  • Stress
  • Injuries to the neck.

The question is then, how can one prevent neck pain in the future and help relieve the neck pain now?

  1. Using good posture while walking, sitting, and sleeping. Avoid slouching.
  2. Exercise the neck muscles by using stretching exercises geared towards the neck. These can be done right at your desk.
  3. It is very important to choose the right office chair for back and neck pain relief and truly productive working hours.
  4. Avoid sitting for long periods of time without getting up or changing positions.
  5. Adjust the computer monitor so that the top of the computer screen is at eye level so that your head is not bent forward for long periods of time.
  6. This one of the best ideas that I started using years ago when I started spending more time with computer work. Use a document holder that attaches to the side of the computer screen or sits at the side on your work area. Instead of looking down at the paper, neck strain will be less because you are looking in a neutral position.
  7. Type without having to look at the keyboard to decrease neck strains.
  8. Getting a headpiece, or a speakerphone, will also decrease neck pain for those who spend more than a half hour at time on the phone.
  9. When driving in one’s car, consider sitting the seat straight up and down. Have the seat adjusted so your knees are slightly bent and you are not stretching your legs to reach the pedals or your arms to reach the steering wheel.
  10. Evaluate the pillow you are using and look into one that allows your neck to stay in a neutral position while sleeping.
  11. Try a neck support. The support will make you keep your neck in alignment and your eyes will do their job without you straining your neck.
  12. If stress is the cause for the pain, consider relaxation exercises.

Neck pain alone is a struggle. If combined with head, shoulder and upper back pain, it is miserable. And various uncertainties related to this pain may continue to haunt you for a long time. To ensure good back health, it is imperative to incorporate movement into your daily schedule. Sitting on a chair for hours on end, even if it is ergonomically sound, is not the best idea. A quick stretch or a walk around the office every hour or so will help keep the back as healthy as possible.

If you have any numbness in your hands or arms, you should see a physician regarding these symptoms because it is not normal and could be a sign of nerve compression.

Judy A Daus CRNA, has been a Nurse Anesthetist for over 35 years specializing in pain management. She owned a stress and pain management center for 10 years that was one of the first centers in the Cleveland, OH area to utilize physical therapy in combination with holistic modalities such as mass therapy, yoga and meditation.

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Female Wrestlers, Need Non-Sugar Energy? Turn To Tuna

Anushka Sharma is an actress and film producer.

She has established a career in Hindi films, and is one of the most popular and highest-paid actresses in India.

She is the recipient of several awards, including one Filmfare Award from seven nominations. Born in Ayodhya and raised in Bangalore, Sharma had her first modelling assignment for the fashion designer Wendell Rodricks in 2007 and later moved to Mumbai to pursue a full-time career as a model.

As of September 2014, Ms. Sharma is pursuing a Master of Economics degree through correspondence.

She started practicing vegetarianism in 2015. The Times of India has listed her as one of “Bollywood’s hottest vegetarian celebrities”.

As we researched her brilliant career, one of the often used descriptive words of her ascension is energetic. article, photo via Bollywood Hungama

In our fully competitive female submission wrestling industry one beautiful girl that has ascended to the top of our world is Mystique.

No matter the skill level of her opponent, Mystique brings a passionate infusion to every match.

We have seen many champion get upset by a lesser experienced opponent but never Mystique. article, LWS photo credit

She defeats the Fem Competitors that she is supposed to.

Even when she faced the higher skilled warrior in Antscha, though often in a very weak position, Mystique refused to allow herself to be submitted.

When she faces opponents that she is expected to defeat, she virtually always does. One such very skilled Fem Competitor she faced at the great Femwrestle events in Germany is the dangerous Hungarian fighter in Mara.

Mara also has a reputation for defeating the girls that she is expected to. Thoroughly. Now she has to face Mystique and we are very curious as to how she will do.

Mara vs Mystique


The two girls look stealth and ready to roll as there is great anticipation in the air.

Mystique of London has the longer width and depth resume while Mara from Hungary is a Fem Competitor on the rise and one to be taken very seriously.

We suspect this is Mystique’s match to win but we say that cautiously.

As the two girls engage a standing battle ensues where Mystique quickly takes Mara to the ground and submits her.

Someone in the audience reminds Honey the ref that there should be no standing. Honey then relays those instructions to the warriors who are quickly ready to go at it again.

Okay, nice rule check.

To the surprise of all, the next round begins with both girls standing again and Mystique swings Mara to the floor with a loud thud.

She tries to smother Mara who won’t allow it and escapes but before she knows it Mystique has her in an over the top rear naked choke and it’s time to tap out again.

Mystique is now beginning to assert herself and take control fighting from the top position including having Mara find herself in the fetal position before she taps out again.

Now the engagements become slower but more intrusive as Mystique begins to thoroughly yet quietly dominate Mara, even at one point tossing the Hungarian Princess off the side of the mats.

Mara is now starting to spend a lot of time flat on her back finding it difficult to escape Mystique’s relentless technique.

More fetal positions and plenty of Mystique control tactics are on the menu until one final choke out of Mara ends this mystery.

It was a very intense and energetic match.

This transitions into energy foods and while this one is often packaged in a can, it’s not the same type as a soft drink can.

If you like those Tuna Fish sandwiches, then good for you. Tuna is high in energy. It’s also extremely good for you.

At the great educational site regarding foods for energy they share, “While it doesn’t have the most pleasant smell, eating tuna fish for lunch can perk you up. Loaded with protein and vitamin B, eating type of fish can provide a great source of energy says Rebecca Scritchfield, R.D.N.” article, Photo-credit Marine Science Today

After reading that we are feeling the surge.

We are enticed. We want to hear more.

Educational and enjoyable to read, the group explains, “Besides being a stellar source of lean protein, tuna and other fatty fish, such as salmon and sardines, are rich in omega-3 fatty acids, which decrease inflammation in the body. The anti-inflammatory properties help boost your circulation and the efficiency of your heart and other organs, helping you feel less fatigued. Plus, from a convenience and budget standpoint, canned tuna, salmon and sardines offer the same energy-enhancing benefits as their fresh counterparts.”

In our group we actually do eat a lot of tuna sandwiches so we can really speak to this subject. article, photo via Bumble Bee Seafoods

We love it with pickles (who doesn’t?), olives, hot sauce, avocado and other fine foods.

So what company have we purchased most of our tuna from?

Knocking on the door at their cartoon character, logo and spokesperson Charlie the Tuna welcomes and shares, “StarKist Co. is a food company that is focused on healthy, shelf-stable seafood products in the United States. An industry innovator, StarKist was the first brand to introduce StarKist single-serve pouch products, which include Tuna Creations®, Salmon Creations® and StarKist Selects®. As America’s favorite tuna*, StarKist represents a tradition of quality, consumer trust and a commitment to sustainability. StarKist Co. originated from the French Sardine Company, founded in 1917, and first marketed tuna under the StarKist name in 1942. Our charismatic brand icon, Charlie® the Tuna, swam into the hearts of tuna fans in 1961 and is still a fan favorite today.”

StarKist Company is a subsidiary of the Dongwon Group.

Who are the Dongwon Group?

“Founded in 1969, Dongwon Group began as a fisheries business and branched out into various sectors including a strong food & beverage manufacturing arm, Dongwon F&B. Dongwon F&B now owns 75% of canned tuna market share in Korea.

Dongwon Industries is one of the world’s largest tuna catching companies with a fleet of 36 boats. Dongwon’s world class fish procurement and processing capacity builds on StarKist’s national brand recognition and distribution networks in the United States to bring world-class seafood to consumers worldwide. Dongwon Group also has a presence in the logistics, telecommunications and construction sectors.”

Very impressive.

No wonder their tuna is so good. We will always love Charlie. Talk about high energy.

In this life most of us with busy schedules are often seeking ways to boost and sustain a high energy level to accomplish our goals.

Watching and imitating the lives of energetic stars like Anushka Sharma and our own Mystique is very inspiring. That experience can infuse us with energy.

So can dining on fine tuna.

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Female Grapplers, After A Grueling Day On The Mats, Towel Off In Luxury

Grueling matches on the competitive female submission wrestling mats can create some powerful memories and even more powerful bumps, bruises and sore spots. article, photo credit

Even though she’s not a poor sport, she can be a sore one. article, photo credit

Afterwards a girl might need some holistic inspiration and a soothing massage.

We know just the right place to venture to and what to use once you get there.

Stepping out of the expansive tub in a 5 star luxury hotel should be done slowly. article, photo credit

Not for slip and fall reasons.

For falling in love reasons.

Just taking a slow warm sudsy bath with an incredible view of the city skyline at night from a luxury hotel is an experience that we should all do far more than once.

What makes it a lifetime experience is if you step out and wrap yourself in a luxury towel.

The soft feeling will stay with you for hours.

All of these lonely towels, where do they all come from?

You would love to find out right? Here is one such store.

Many love the luxury towels found at They are happy to explain their uniqueness. “Since 1911, The Company Store® has been manufacturing quality down and bedding essentials in La Crosse, Wisconsin. Our handmade products mean we are able to inspect all raw materials first-hand and ensure the highest level of quality.

We use natural cotton and large-cluster down to provide you with the most comfortable, heirloom quality bedding.

Because we use an American manufacturing facility, we can keep our exports costs low, while providing jobs, and passing the savings to you. We want our customers to rest assured that they are sleeping on high-quality and high-value bedding.

Soft, sumptuous cotton bath towels are luxuries you can enjoy every day. Offered in a gorgeous array of colors—from vivid brights to sophisticated neutrals, as well as eye-catching patterns—changing up your towels is a great way to wake up your morning regimen.

Our Company Cotton™ Solid Towels are a longtime customer favorite, and for good reason. Woven of Turkish cotton and renowned for lasting softness and absorbency, this signature collection is the perfect marriage of luxury and value.”

Sounds luxurious.

Sounds very six star.

We believe in asking life for more, more, more.

Can we step out of that warm bath with an organic luxury towel? We think so.

We found the right company to share their organic vision with you.

At they smile, “Our towels are highly absorbent and breathable. Our organic cotton towels come in a variety of weaves and textures, sizes and colors. Shop eco friendly bath towels from The Ultimate Green Store for your consciously-styled bathroom!

As the ultimate web-based destination for eco-conscious shoppers, The Ultimate Green Store provides a collection of many of the finest environmentally friendly products for you, your home and family! We also have an incredible collection of gifts for any occasion and you may personalize your shopping experience by creating a wishlist or gift registry for your special event! Our mission is to provide products that, simply put, are made a better way.”

We so agree. We also found someone else who agrees with them.

Organic is the way to go.

The enticing site adds, “Our purpose is to offer environmentally responsible certified organic mattresses, bedding, and household products that contribute to a healthier and more sustainable planet, using organic materials sourced from American farmers who utilize responsible agricultural methods. Our certified organic mattress products are not made with synthetic materials, which come from nonrenewable resources and are not biodegradable. We do not use petroleum-based ingredients in our certified organic mattresses or other products, nor synthetic dyes or fragrances, nor chemical fire retardants.

Our extremely comfortable certified organic mattress product line isn’t just kind to the environment, however — it’s also kind to your body and spirit at the end of a long day. Refresh and rejuvenate every night with the luxurious organic purity and comfort your body deserves!”

A luxury bath experience? We deserve it and so do you.

“Use coconut oil; it is one of the best moisturizers. Use it right after the shower on wet skin and then wipe it off with a towel.”…Irina Shayk

We want even more. What about this whole towels made with Egyptian cotton craze?

Egyptian-grown cotton is known for its ability to create extra-long staples, or fibers.

These fibers can produce thread or yarns that are thinner than other cottons because of their longer length. This yarn is smaller in diameter yet stronger than other cottons.

Those are the basics and since the fantastic retailer JC Penney sells them they should know how to add the fluff. “Egyptian cotton is the most luxurious type of cotton available. This cotton is made from the Gossypium Barbadense plant, which is also used to make Pima cotton. True to its name, Egyptian cotton traditionally comes from the Nile River Valley, though it is now grown in other locations as well. The cotton is hand-picked to keep the fibers intact. This creates a long-staple cotton, meaning the individual fibers are longer than what you’d find in American Upland cotton or Pima cotton.

Egyptian cotton plants produce the finest cotton fibers found on the planet. These extra-fine threads allow for a higher thread count than you’d find with other types of cotton. Egyptian cotton is widely recognized as the best and most luxurious cotton available, and it has a high price tag to match its exclusive feel.”

We appreciate how reminds us of what else we should always remember when thinking of purchasing a luxurious towel.

They educate, “Thicker, heavier towels are usually more absorbent than thinner, lighter towels, but take longer to dry, of course. Towels made of Egyptian or Pima cotton, premium cotton brands, are super absorbent, and towels made with rayon absorb even a bit more water than cotton.

Towels often feel softer in the store than they do after a few washes. Most manufacturers coat towels with a fabric softening finish that feels soft to your hand, but it wears off after a wash or two, say Consumer Reports’ experts.”

You know what? After reading all of this, we are ready to drive back to a luxury hotel, check in, open the room door and immediately start running water in the bath.

Very warm.

We’ll bring our own luxurious organic cotton towels.

It looks like others find this whole towel worship a desirable thing and have more to share.

Aaden Bell is a professional article writer interested in writing articles on various niches like current affairs, shopping, technology, home, heath and many more.

Okay Aaden, take it away.

Some Popular Types of Bath Towels

By Aaden Bell

Bath towels are available in various types, sizes and designs. They are used in almost all families. However, quality bath linens are capable of drying your hands and body easily without requiring multiple scrubs. They are generally very soft, attractive and sober in colors.

We have a wide range of bath lines available in the market today. Day by day, many new manufacturers are introducing new products to attract the customers. This is why we are getting many new options.

Depending on the used materials and fabrics, bath towels are differentiated in various types. Besides, in many cases, linens are categorized according to their production places.

Egyptian Towels are the best of all.

Given below are some popular types of cotton bath towels available in the market.

Egyptian towels

Egyptian cotton has long staples. These long staples have better absorbent quality. They are very soft, durable and comfortable. Egyptian towels absorb water with a single scrub. Users don not need to scrub repeatedly. As the name suggests, the cotton is produced in Egypt. As Egyptian towels can ensure luxurious feelings, many reputable spas use these as favorite bath linens.

Organic cotton

From its name, we can guess that organic cotton is produced in the most organic way. Only the green and environmentally friendly materials are used for its cultivation. Consequently, these towels are hygienic. It has no detrimental effects on our skin and body. These cotton bath towels are healthy, soft and durable.

Pima cotton

Like Egyptian linens, Pima cotton towels have long staples. It is very good and high in quality. These towels are known worldwide for its better quality absorbency and luxuriousness. Pima cotton is produced in the southwestern states of the USA. It is less expensive than Egyptian cotton, but the quality is almost the same.


These bath towels are made of synthetic material instead of cotton. Unlike Egyptian towels, Pima cotton and Organic cotton, Synthetic towels are lower in softness and luxuriousness. However, they are available in various designs and colors.

If you are looking for a very good quality cotton towels, you can select Egyptian cotton. This is the best quality towel available in the market today. If you do not have it at your localities, you can easily buy it online. Buying these quality linens online can surely save your time, money and labor. You can get a chance to buy at a cheaper price.

Aaden Bell is a professional content writer. He writes articles on bath towels, bath linens and cotton bath towels. To know more information about collections, please click on provided links.

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Fem Wrestlers, Pistol Squats Are Number One With A Bullet

Boxes are something that you need to pack things into and think outside of.

The latter, creatively and often.

Building strong legs and thighs ultimately will be wonderful for your body since so many activities are propelled from there. The additional benefits are the more attractive shape and eye candy look.

There is a strong thigh kid on the block who is not new but very unique.

Creatively unique.

Her first name is Pistol. Her last name is Squat and yes she does know squat.,, photo via

Very well but she has placed a different and slightly more difficult spin on it.

Have you tried her?

The benefits of performing and mastering the pistol squat are tremendous.

First off the pistol squat requires great balance, leg strength, flexibility and coordination. Chances are you will never see anyone get this movement on their first attempt due to the difficulty of the exercise.

In addition those that are able to perform a one legged squat have the leg strength to perform a barbell back squat with the equivalent of their body weight.

The informative fitness and muscle industry site adds, “The pistol, or single-leg squat, is a unique exercise that combines strength, flexibility, and grace in a manner unlike many other movements. There are several pieces to the pistol puzzle, and proper execution requires mastery of each element.”

Exceptional advice. This muscles in from Chris Garay.

Mr. Garay is a trainer, educator, athlete, and musician based out of Annandale, Virginia. He grew up playing sports (soccer, basketball, and wrestling) in grade school, and then he shifted focus to music in high school and college. Chris became a world-class snare drummer, toured the country playing drum set, and currently teaches one of the best marching percussion ensembles in the world. Along the way, he earned a degree in philosophy and religious studies and pursued graduate studies in social psychology and well-being.

Now that was from someone with great expertise.

Now we need some inspiration.

The beautiful and fit site introduces, “Juliana Mota a.k.a ‘jujubafit_’ is a Brazilian fitness model, who’s known for her muscular glutes, quads, and lean physique. She’s become increasingly popular online as a motivational fitness model, and a Bikini Wellness Competitor.,, photo via Beauty Muscle

Shortly after Juliana Mota moved to Paris, she began posting pictures and videos of her fitness journey online in 2015. Soon after, she gained a reputation as a strong and powerful woman with an incredible physique – her followers soon began to multiply.”

Ever since she started her fitness journey at the age of 15, and throughout her years of hard work in the gym, Juliana has gone from strength to strength.”

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”… John F. Kennedy

To start a brilliant career at 15, you absolutely have to think outside of the box.

Just look at those gorgeous thighs.,, photo via

Juliana has thighs to live for and salivate over.

Hard work certainly pays off.

Then in our competitive female submission wrestling industry there is a fine example of a gorgeous girl with strong thighs in Jennifer Thomas.,, photo credit

Be careful in battle with her. She can crush you like a grape.

In terms of building some strong legs and gorgeous thighs, are you ready to think outside of the box?

Let’s go to the playbook and bring out the pistol.

Please enjoy.


No Other Exercise Will Work Your Legs As Hard As the Pistol Squat.,, photo via Zuzka-Light

By Matt Goss

Pistol Squats focusing primarily on your quads however its one of the best leg exercises around and no other exercise will work your legs as hard as they do.

So picture a one-legged squat to the floor in which your other leg held straight out in front of you. You lower all the way down to the ground and power back up all on one leg and if you’re doing it for the first time it can brutal!

This is why you should start implementing them into your workouts because this simple movement takes an enormous amount of strength, flexibility, and balance. Master these and you will be highly rewarded.

Technique Breakdown – Pistol Squat – Quadriceps

Start/Finish Position

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
Raise your right leg off the floor and hold it there.
Flex your right ankle so that your toes are higher than your heel.
Your right leg should be straight.
Brace your core.

Movement Phase

Push your hips back and lower your body as far as you can.
As you lower your body, raise your right leg so that it doesn’t touch the floor keep your head and chest straight.

Pause, then push your body back to the starting position.
Keep your torso as upright as possible.
Hold for a moment and repeat for desired repetitions.

Breathing Directions
Breathe in during the downward motion.
Breathe out during the upward motion.


For best results lowering the weight should take twice as long as raising it.
Keep your core active throughout.
Aim to hold your arms out and steady without swinging.

So if you’re attempting these for the first time you should begin using one of the two different strategies recommended here.

Strategy 1

Perform the movement using a bench or similar behind you so that when you bum touches it you know to start raising yourself back up to the starting position. This will train you to learn the movement in a smaller range of motion and as you gain strength and stability you can you can use lower and lower bench heights until you need them no more.

Strategy 2

Use a vertical support and using your hands to walk down the support as you lower one leg and then walk your hands back up as you raise yourself back to the starting position. However don’t pull yourself up using the vertical support, it’s only for balance not for leverage.

Either Strategy is fine to get you started on this the king of bodyweight leg exercises.

Matt Goss is a Certified Personal Trainer with Bangin’ Bodz Health & Fitness and is also a member of The International Association For Health Coaches. Check out &

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Upper Body Workout For Women Wrestlers And Determined Female Athletes

Probing women about their fitness hopes and wishes for any new year would most likely revolve around weight training to pump up the muscle in her behind for the big booty effect Kardasian style, losing weight, thinning and tightening their stomachs, reducing cellulite on the thighs and the like.

Few would say they would like to slightly broaden their shoulders or increase upper body strength.

Now remember, we did say few because there are some women who actually like broader shoulders and guess where they reside?

It might surprise you.


There are even articles on how to dress if you are a woman with broad shoulders and how to address them asthetically.

The actress often mentioned is Aishwarya.,, photo via Deccan Chronicle

Aishwarya Rai, also known by her married name Aishwarya Rai Bachchan, is an actress, model and the winner of the Miss World 1994 pageant.

Through her successful acting career, she has established herself as one of the most popular and influential celebrities in India. She has often been called “the most beautiful woman in the world”.

Apparently many feel that broad shoulders on a beautiful woman can be a plus.

We certainly do. If you are a lover of competitive female submission grappling, most likely you find them attractive too. Our industry abounds with gorgeous girls complimented by a strong upper body.

We see it in the women’s freestyle wrestling world. We loved Helen so much that we devoted an article to her great success.,, photo via NBC Olympics

Helen Maroulis, Olympic Gold Medal Winner, It Is Her Time

In our global female submission wrestling industry, we are madly in love with Brenda who wrestles out of Germany.,, photo credit

We have purchased many of her matches online. She’s absolutely gorgeous.,, photo via

Then there is Dominic Black. Isn’t she stunning? She shares with us at her profile how she achieved that body that speaks to broad shoulders and feminine perfection. “I am a young athlete (20 years old), I’m living in Prague, Czech Republic.

I moved here from a small town in Russia, because I was chasing my dream to compete in body fitness, to become one of the best athletes IFBB. I was lucky enough to discover (my nickname is DominicaBlack), so I could pay all my bills plus afford a great coach. After a while I found out that all this domination stuff and overpowering is a great business, especially when you love it yourself naturally.

I started my weight lifting at the age of 16 (with no coach, proper nutrition and supps) but bit by bit I was getting more serious about my fitness. Over the time I realized that I truly love it and want something more than just being fit.”

Her philosophy is greatly appreciated. Her super sexy broad shoulders even more.

The girls in the fitness industry love upper body strength and Angelic Enberg is a perfect example.,, photo via

Isn’t she a superb specimen of physical beauty?

Time for a meet and greet. Angelica Enberg is a fitness model and bikini athlete from Sweden.

After making her debut appearance in the 2014 Norway Open, she moved to Venice Beach (USA) to further her career and train at Gold’ Gym.

Since then, she’s gained recognition for her muscular and toned figure – gaining masses of fans on social media.

Here’s another babe who is carrying a world of admiration upon her shoulders.,, photo via

Kaisa Keranen is a fitness phenomenon.

As shared at, “Personal trainer, fitness educator, and social media influencer behind KaisaFit. She shares her fitness regime with her 550,000 Instagram followers and counting. She has been featured in media outlets such as Vogue, SELF, Harper’s Bazaar and Runner’s World. She was also a Fitbit local ambassador for Seattle.”

And what an ambassador she is. She could be one for promoting broader shoulders on women as a major plus.

Simply put, gorgeous feminine muscle and broad shoulders is here to stay. If you are a female athlete who would like to strengthen her upper body, we have a visiting female writer with some incredible suggestions.

Please enjoy.

Upper Body Workout For Women – Some Great Exercises For You To Try article, photo via

By Cindy P Davis  

Typically women tend to avoid exercises that revolve around muscle building, and instead focus on activities that are associated with weight loss. Instead of doing more explosive exercises such as lifting weights, it is more common to see women doing long periods of cardiovascular exercise in an effort to lose body fat.

Doing a series of cardiovascular exercises is good if the goal is actually to improve the cardiovascular health. Long periods on the exercise bike or treadmill can strengthen the heart and lungs tremendously, but are not the most efficient exercise for reducing body fat.

One of the typical reasons why women tend to avoid undertaking an upper body workout for women is that it is thought that a direct workout will make the body more bulky rather than slim. This is a quite false way of thinking about these workouts. There are many men who carry out an upper body workout and are unable to achieve a bulky frame. Women, who do not have the quantities of testosterone as men do, would find it even more difficult to have a bulky upper body unless they used performance enhancing drugs. In fact, the most likely outcome of an upper body workout for women is to have a toned upper body, and reduced body fat.

A workout that is focused on weight lifting will increase the amount of muscle – but this will barely be notable. The muscles in the body will become hungrier for energy and will consume more carbohydrates and fat, so that overall, a woman is likely to lose body fat and have a slimmer appearance.

As well as cosmetic improvements from an upper body workout for women, having stronger muscles in this area improves the posture, reduces the chances of back pain and injury, and improves strength for everyday life.

A typical upper body workout for women should focus on the major motions of the upper body. The workout should include push exercises for the chest and shoulders, pull exercises for the back and rear shoulders, and bicep and tricep exercises. You can also include a series of core exercises to improve the strength around the stomach area. Workouts for the upper body need only take around 30 minutes to complete, and only needs to be done once to twice per week to give the body plenty of time to recover. You can also add a cardiovascular element by reducing the time spent in between lifting, and adding more repetitions.

Workouts should be composed of around 6 exercises, with 2-3 sets of 10-15 repetitions per exercise. Each set should be fairly demanding to complete the last few repetitions without having to resort to bad form or cheating weights up. A sample of a typical workout is given below:

Warm up and stretching 2-3 minutes

Bench Press 10-15 repetitions

Barbell Row 10-15 repetitions

Shoulder Press 10-15 repetitions

Assisted Pull ups 10-15 repetitions

Upright rows 10-15 repetitions

Bicep Curls 10-15 repetitions

Tricep Pushdowns 10-15 repetitions

Abdominal exercises

Repeat routine for final circuit and then warm down. This can be done in addition to cardiovascular exercise for optimum weight loss and losing stomach fat.

By following a simple upper body workout for women [], you will easily be able to increase your strength and muscle tone. Visit [] today to get your Free Report and get started on your journey towards fitness and health!

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Fem Wrestlers: Benefits of Blueberries – A Natural Fat Burning Food!

Comfort may come in all shapes and sizes and sometimes different flavors but one thing is for certain, it always feels and tastes good.

One food that always seems to bring sweet comfort is ice cream. It tastes good to us but it may not always be healthy for us.

We can improve on that though.

What food can we add to ice cream to enhance the flavor and nutrition value?

You guessed it. Blueberries.,, photo veeterzy

At the educational and informative site we are enlightened about the great blueberry, “Natural medicine has long held that these round purple berries give long-life health benefits that far exceed their tiny size. Native to North America, blueberries are rich in proanthocyanidin, contributing to blueberry benefits that include fighting cancer, losing weight and glowing, young skin. Blueberries are also rich in vitamin C, vitamin K, manganese and other antioxidants that lead to its numerous other health benefits.”

We always love a second opinion, especially from a widely respected source. At they add, “Blueberries have long been valued for their unique anti-inflammatory phytonutrients. However, research on blueberry intake by humans with chronic inflammatory diseases has been slow to accumulate in science journals. In this context, we are very glad to report on a new study involving approximately 200 adults—mostly women—who had been previously diagnosed with rheumatoid arthritis (RA). When reporting to researchers about foods that appeared to improve their RA symptoms, the most commonly mentioned fruit was blueberries! (The most commonly mentioned vegetable was spinach.) This spotlighting of blueberries makes sense to us given a wealth of research about blueberries and their rich concentration of anti-inflammatory phytonutrients.”

One of the oldest methodologies to get anyone to do anything, buy anything, desire anything and especially consume anything including foods that are good for them is to use a beautiful woman as an inducement.,, photo via

Does that sound a little seductive and under handed?

Maybe. But guess what?

We are not above that either.

Please don’t lose respect for us in the morning.

Mornings are indeed important. Why? Because it’s breakfast time and we want you to eat your blueberries.,, photo By Quadell – Own work, Wikimedia

That are so good for you.

So when we show you the above and below pictures of women in blue, we are only doing so for your benefit because we want you to think about eating blueberries every time that you see a beautiful woman in blue.,, photo via Shop-Brigite Home

We now turn our attention to a visiting writer for blueberry therapy which is always beneficial.

Benefits of Blueberries – A Natural Fat Burning Food!,, klassy kassy photo via Lyst

By Diana Lensbury 

Discover the incredible weight loss benefits of blueberries, how to best prepare them and how much you should eat to get maximum benefit from blueberries – one of nature’s amazing fat burning foods.

Blueberries are plants that are native to North America, and they have been grown and harvested since the time when Native Americans dried them in the sun and smoked them so they would be preserved during the long winter months.

Historical records indicate that the colonists in the United States used to boil blueberries in milk in order to create the gray paint that they used to paint their buildings. Additionally, Shaker buildings were painted with a blue color that was derived from mixing together blueberries, indigo, sage and milk.

Blueberries are one of the most popular fruits, including different kinds of berries, in the United States, and are second only to strawberries, which are the most popular berries in the United States.

Nearly 90% of all blueberry cultivation anywhere in the world occurs in North America.

Blueberries range from pea size to dime size – with giant versions even bigger than that. Wild varieties of the blueberry tend to be smaller. Although blueberries are packed with tiny seeds, their small size makes them just about undetectable. Blueberries tend to be intensely blue, so deep in color they are nearly black.

Fat Burning Benefits of Blueberries

One of the great things about blueberries is that they are an antioxidant. This means that they contain phenolic and thocyanine that fights the damage done by free radicals in your body. Ultimately, this assists in fighting fat.

The substance called anthocyanin, which is found in the blueberry (this causes it to have its dark blue hue) is considered to be the prime factor in blueberries’ anti-inflammatory, as well as antioxidant qualities. In addition, they supply lots of potassium, calcium, phosphorus and magnesium along with C and K vitamins.

Blueberries contain a great deal of arginine, which is an extremely important substance that helps the body to maintain its cellular energy and also helps the body to fight obesity.

The cellulose in blueberries makes you feel full and curbs cravings.

Blueberries contain Vitamin C, which is helpful in stimulating carnitine, an amino acid produced by the body that gives a good boost to your metabolism.

Additionally, blueberries have a low concentration of glycemic carbohydrates that mildly and gradually change into sugar. This sugar does not occur in an amount that is high enough to raise insulin levels.

Interestingly enough, the blueberry is related to the cranberry.

Blueberries contain tannins. This substance helps in cleansing the digestive system and preventing the growth of bacteria in the urinary tract.

In one cup of blueberries, there are five grams of fiber and only eighty calories.

Blueberries make an excellent snack any time of the day or night. They are sodium, cholesterol, and fat free and can be eaten raw.

Proper Preparation of Blueberries

If you wish to obtain the most amount of nutrients and fat-burning properties, you should consume blueberries in their natural, raw state. Ideally, you should choose organic blueberries.

Because they have a short shelf life, you must only buy the amount you will eat in two or three days. Frozen berries are another option.

Find firm, dry, smooth-skinned blueberries that have a dark violet-blue hue. You will notice they have a light powdery coating on the skin. This helps them to last a bit longer than other types of berries.

Blueberries are best when they are eaten within the first week, though they can be kept in the refrigerator for up to two weeks. It is possible to freeze them by putting them on a cookie sheet in a single layer. Place the cookie sheet in the freezer. After they freeze firmly, wrap them in plastic.

When you use the freezing method, you can purchase blueberries during the time period when they are in season, which is also when they are not too expensive. By doing this, you will have them on hand for those rainy days.

Blueberries stay in season eight to nine months out of the year.

Have them just the way they are, or combine with yogurt for a yummy healthy treat. Try making a smoothie using soy milk and blueberries. Blend in some protein powder for added nutrition. Mix some blueberries into your salad for a flavor and color enhancer!

You can enjoy blueberries in a marinade for poultry and meats or make them into jams and jellies. They can also be baked in pie or simply juiced. Dehydrated blueberries are a healthy snack. You can also sprinkle them on top of your grain cereal or granola.

How Large Is A Recommended Serving Of Blueberries?

One single cup is a good serving size.

This is just one example of the many extraordinary Fat Burning Foods [] available – foods that will burn fat naturally, allowing you to lose weight whilst you eat! Discover over 100 fat burning foods at [] and start losing weight effortlessly.

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Cabeau Evolution Memory Foam Travel Pillow, A Soothing Experience

Participating in a sport of engagement on a regular basis can take a lot out of you.

Just ask the beautiful girls of our competitive submission grappling world. They travel the world for engagements that will most likely not result in marriage.,, photo credit

A great session or two will do.

More likely bumps and bruises in grappling matches are par for the course. article, femcompetitor, photo

Often a sore neck as well.

Since our fair maidens are constantly on a plane, often after battle, something to sooth the neck and make the travel experience so much better would be a plus.

It’s time to introduce the neck pillow into the picture.

We researched a number of manufacturers and one travel rest pillow that seems to comfort organically better than more is the Cabeau Evolution Memory Foam Travel Pillow.,, photo credit

Fasten your seat belts. The plane is in flight. We’ll peer at their brochure of features for inflight entertainment.

At they are very convincing about what this exceptional travel pillow has to offer.

They share:

  • AWARD WINNING: The patented Evolution Pillow is the first travel pillow constructed with high quality memory foam that actually supports your neck without the awkward positioning and discomfort. Proven to be more comfortable than inflatable, microbead, & down neck pillows.
  • SLEEP SOUNDLY: Adjust for the perfect 360 degree support whether your head leans left, right, or tends to fall forward. Complete with a flattened rear cushion perfect for all air travel seats on any flight.
  • TRAVEL ACCESSORIES: Whether you’re driving on a road trip or flying on an airplane to your next vacation destination, the Cabeau Evolution travel pillow will allow the most comfort and stability on the plane or in the car for the entirety of your travels.
  • MONEY BACK GUARANTEE: Cabeau is committed to your complete satisfaction. Accordingly, we will replace all damaged or defective products due to materials or workmanship, upon your receipt of product. You will rest better on your flights.
  • WASHABLE: Made out of high quality soft velour, the Cabeau Evolution Memory Foam Travel Neck Pillow includes a removable and washable cover that makes cleaning a breeze and eliminating germs easily. Pack the Cabeau neck pillow in your luggage easily with the small compact storage bag.

We must admit, that is extremely impressive. Wouldn’t you agree?,, photo credit

It’s time to meet the family that manufactures this vessel of comfort. At they would like to tell you a little about themselves. “During his career playing professional basketball for Maccabi Tel Aviv, David Sternlight was on the road a lot. While seeing the world was always an adventure, he found most methods of travel to be cramped and uncomfortable – especially at 6’8″ tall.

Determined to create a better travel experience for himself and others, David began to design the first travel pillow that actually works. In 2009, after months of development, the revolutionary Cabeau Evolution® Pillow was born.

Fast-forward to today, and Cabeau’s patented travel pillows comfort products and accessories can be found in over 50 countries around the globe. Our products have set new industry standards for superior craftsmanship, quality and comfort, and have won numerous awards.

Cabeau’s patented travel pillows, comfort products, and innovative accessories can be found in over 110 countries worldwide. Our products have set new industry standards for superior craftsmanship, quality, and comfort. We are honored to have received numerous travel industry awards that recognize our commitment to excellence in providing our customers with innovative travel accessories as well as our dedication to improving the world around us.

Our team is dedicated to ensuring that the same effort and energy goes into our new products that went into our original, groundbreaking Cabeau Evolution® Pillow.  Innovations in our extended product line are inspired by our customers, who have shared with us what they like, what works, and what would further enhance their travels. We provide a carefully curated range of products that are guaranteed to make your travel experience better.”

What a wonderful story. Is there more?,, photo credit

Of course.

They continue, “Cabeau creates expertly crafted travel accessories designed by travelers for travelers.  We are a young an innovative company committed to family values and philanthropy.  With a group of exceptional sales, marketing, design, operations, and legal specialists.  Cabeau’s success lies in its extraordinary team and collaborative approach.”

That’s fantastic. In our competitive female grappling world we love team work and dedication to cause.

We also love how they express themselves at Cabeau but we want to see what others have to say about their travel pillow.

At the global financial news and information source they praise, “The pillow is designed to go around the back of your neck and rest on your shoulders. Like the Clöudz pillow, the Cabeau closes around front, but instead of snaps, it has a drawstring with a fastener that you can use to turn the U into an O.

Instead of a smooth tube-like shape bent into a U, the Cabeau pillow has an ergonomically designed hump running the length of the pillow to support your head more effectively. The cover is removable and machine washable. In reviews all around the web, buyers say the Cabeau is helpful and comfortable, even if they haven’t liked past travel pillows.”

Here is another.

At the fun travel and review site they add, “It’s obvious a lot of thought went into the design of the Cabeau Evolution Travel Neck Pillow. Its raised section above the main U-shape offers added neck and head support to prevent the head from wobbling, and it even comes with ear plugs, a spot to put your iPod or smartphone, and a handy carry bag. Even though it’s a premium memory foam travel pillow, with a little bit of effort, and by following the instructions, the Cabeau Travel Pillow can be rolled down to about 1/4 of its size to fit inside the carry bag.”

Sounds soothing, comfortable and well thought out. Perfect.

In our competitive female grappling world our Fem Competitors can’t always avoid neck pain which may rear its ugly head while they are on a plane.

Fortunately with the Cabeau Evolution Travel Neck Pillow can bring great comfort to a sometimes temporarily uncomfortable travel situation.

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